Let Down

One reason I hadn't been writing on this blog was because I have been studying to be a Personal Trainer. I have really wanted to do it for a long time. My gym approached me with the offer that they would pay for me to attend the AFAA PFT cert that they were going to host in January for free. That meant so much to me and seemed like the perfect timing! It's a 3-day/all day training with a practical and written test on the last day. I was up for the task. That was the end of September. I was very excited to be "legit". Especially when writing on the blog. To be able to share information that really had some meat to it so to speak. I can honestly say, though I had been out of any sort of study mode for almost 9 years {gah, I'm oooold!}, I really was loving all the stuff I was learning. I was excited to bring it all to fruition. I sort of felt like I knew it was what I was meant to be doing. Then, two days ago, the training was cancelled. They did not have enough people signed up for the class to make. While, I sort of wondered if it was going to happen, it really made me sad. All the studying. All the excitement and feelings of affirmation, only to find that it wasn't going to happen. Hopefully, our club will try to host another training in May. If not, I have decided that I am going to pay the pricey fee and go elsewhere to do it. I am not sure what the Lord's plan is here. Maybe something is going to happen in the meantime. Maybe I needed more preparation. Who knows. I am just trusting that I will eventually be able to become a trainer. So, for now, I will simply write to you as a "lay" person {wink wink}. I found out some fascinating things I would love to share. In the meantime, I will just be inspired by some of your stories that get me excited to be an 'official' professional! xoxo

How's Your January?

So, you might have noticed, the lull in posts. Not intentional, I love this blog. I believe in this blog. I am hoping to be back in the swing! Every time I teach a class, or go to the gym, I am feeling more and more inspired to write! There was a little hiatus for many reasons--the blog basically has to take a backseat behind family and other life obligations {maybe I will one day get paid for it *sigh*}!
Let me ask you...how is January going? Was it the usual resolution to get in shape? What steps have you taken to making this year work? What separates you from the "white sneakers" {my term for people who join the gym in January and fizzle in February}? I would love to hear from you all--if there is anyone out there who is still reading!!!

SKIP the WHIP!!!

Hold the {coffee} presses!! Zowee! I know how many of us looove to drive thru on a crazy cold, hectic morning and get ourselves a nice latte at Starbucks. I want to share some alarming news with ya what may determine how you order from now on!
A grande peppermint mocha made the usual way with WHIPPED CREAM is a whopping 420 calories and 18 grams of fat!! Whoa there! You'd be better off eating a regular hamburger at Wendy's! But get this, make it a non-fat Peppermint latte with NO WHIPPED CREAM and you knock it down to 280 calories with only 3 grams of fat! Huge difference! Calories are tricky, especially when it comes to drinking them because we don't always think about it. I say, be smart and skip the whip!!!

6 Foods for a Healthier Thanksgiving

I found these from the P90X, Beachbody newsletter. I thougt they were great, but also very do-able. Nothing was weirdo foods! I say eat and enjoy and hit the ground running {or kicking, or zumba-ing, or walking, or ellipticalling} on Friday!!

1. Turkey. You can't beat lean turkey breast. With 8 grams of protein and only 44 calories and 1 gram of fat per ounce, this is one of the healthiest things you can load up on. Even the dark meat only adds an extra gram of fat and 9 more calories per ounce. But skip the skin, which adds extra calories and fat, and go light on the gravy. Try the salad-dressing technique—dip the tines of your fork in the gravy before you spear your meat to get more flavor with less fat. Also, if you're cooking, baste the bird with broth, not butter, to keep the fat and calories low.



2. Cranberries. These tart little berries are bursting with nutrition, including high levels of vitamin C and several polyphenol antioxidants. Cranberries are also good for inhibiting the growth of harmful bacteria in the bladder and urethra. It's also believed that cranberries contain a chemical that helps stop tooth decay, but this could be moot if the cranberries are prepared with sugar. Instead of going overboard with the sugar, try cooking cranberries in orange juice, or a little port wine, to bring out their flavor without oversweetening them.


3. Yams. These tasty tubers (not to be confused with sweet potatoes) are great sources of vitamin B6, which can reduce the risk of heart disease, and potassium, which can help regulate blood pressure. And because yams contain complex carbohydrates and fiber, they won't spike your blood sugar. Candying the yams, a popular Thanksgiving tradition, will largely negate any blood sugar benefits, however. Try having them with a little cinnamon instead. They're generally sweet enough on their own, but if your guests insist on candying them, maybe serve them with a little maple syrup on the side, so at least the sugar rush is optional.


4. Sweet potatoes. Like their relative the yam, sweet potatoes have lots of nutrients that regular potatoes don't have, including beta-carotene and vitamin C. The high levels of carotenoids in sweet potatoes also help regulate blood sugar, which will help you avoid the post-Thanksgiving "coma" that afflicts so many overindulgers after the big holiday meal. Although, once again, you can easily counteract the nutritional benefits by melting marshmallows on top of the sweet spuds. But at least marshmallows can be easily scraped off, as opposed to the poor candied yam, which would have to be scrubbed and soaked to get it back to its natural nutritious state.


5. Salad. Load up on salad! And by salad, we mean lettuce and vegetables, not a cream-based Waldorf salad or mayonnaise-laden potato or macaroni salad. This is a good contribution you can make if you're a guest at someone else's Thanksgiving dinner. Offer to bring a salad, with dressing on the side, and you'll at least be guaranteed that there will be one healthy dish on the table.


6. Pumpkin pie. When you're looking at the dessert selection, keep in mind that a slice of pumpkin pie has as much beta-carotene as an entire carrot. Take that, apple pie! It's also high in vitamin C. Unfortunately, it can oftentimes also be high in fat and sugar. But if you're making the pie, you can substitute skim milk for cream or sweetened condensed milk. Some chefs even add silken tofu to thicken the pie filling and provide the extra health benefits of soy.

Hey Wacoans! Come Work Out For a Cure!!!

Hey I-Phone Users...

...get this app ASAP!! My Fitness Pal. My friend, Elizabeth, introduced me to this app the other day and I think it is amazing! You bascially enter in your personal info, amount of weight you would like to lose, gain or maintain, and it will calculate for you the amount of calories you need to consume a day. Essentially, it is an electronic food and exercise diary. You enter in all of your food intake--which I LOVE because it has most mainstream restaurant dishes and their calories and also foods you eat at home. So cool. You also can gage your exercise caloric burn. You can also keep a diary at home on-line. Just love it. And get this: It's FREE. Check it out ta-day.

Try This Instead

Instead of going out for icecream, I HIGHLY suggest looking into Orange Cup! Oh. My. Word. It is a dream come true. It's real yogurt with the goodies! Live & active cultures make it healthy and it is frozen and yummy! You get to pick from different toppings and based on your yogurt size and toppings, they print out a little label with all the nurtrional value and stick it on your cup!!! It's just super fun! Google it and see if you have one in your area! Psssst! Waco peeps, we have one! It's on Baylor campus in the gas station with the Subway! I taste a date night coming on!

Junkie Recommendation: The Serena Williams Interval Run

Disclaimer: Though I endorse this product, there is no way in you know where that you will ever get the kind of jacked body that Serena has.

While on vacation, I did manage to drag myself to the resort's gym 4 times. They had a lot of treadmills. So I figured the best and most efficient thing for me to do was to run. After a couple of sessions, I got bored. Thumbing thru some music on my Ipod, I ran across an untitled track. It was a forgotten treasure!!! My Serena Williams Interval Run! It's a music-driven, interval challenge with Serena coming on to cue your speed. I like it! The music is pretty decent. And I actually am challenged by her taunting {as cheesy as that sounds}. Let's just be honest, we all want to please Serena Williams! So, yes, it is motivating as well as challenging. I also think it is best to try it on the treadmill because you can actually see your progress each run {i.e. you ran 2.7 the first time, but 3.1 the second time}. You can improve your speed and distance. You can also do it outside, I have done it and it is very difficult!!! I would NOT recommend doing it outside in the peak heat of the day! I also would only do it a couple of times a week max. With the music being the same, and you begin to memorize the cues...boredom will set in. Definitely a great way to increase calorie burn on a humdrum run! I believe there are 2 runs to download. You can find it on Itunes!

Summer is Coming to an End...What's Your Plan???

Ok ya'll. Summer is drawing to a close. The kids are going back to school. You are taking your last vacay {this pic is actually where I am going! yipeeee!} and your fitness may have, well...taken a vacation too.

So, I want to pose a question: What is your fitness goal for the Fall? Are you going to finally join the gym? Bust out the old workout videos? Run a 5K? 10K? Half marathon? Maybe you are just going to step on the gas a little bit because your summer has been busy with other things. Whatever it is...we wanna know about it!

No doubt, it's not fun to "get back in the game" when you have been out of it for so long. That's why you need a plan. Don't just say, "I need to go work out Monday." What ARE YOU GOING TO DO MONDAY? Get your plan in gear.

Here are a few things you can do to get yourself motivated:

1. Call your local gyms and see if they have any specials going on for new members. Chances are they do!

2. If you just had a baby, call another mama who did too and vow to get back in shape together! Even if you don't know eachother well, it is a great way to get some "me" time in and make a new friend! Invite her to your favorite class or go the free route--walk or run in eachothers neighborhood!

3. Call around and check for Free {or donation based} classes. In our area, there are several awesome free Zumba classes! Keep in mind, the instructors are doing it out of the goodness of their heart, so a "LOVE offering" is most polite!

4. CHALLENGE yourself. If you have been working out all summer, chances are things might get a little hum-drum. Find a new challenge for yourself. If you are a runner, add a couple of long swims in. If you are a cardio junkie, try to add a yoga in once a week {ok, this is MY GOAL!}.

5. Take advantage of the bad TV! If you are like me, summer is a bummer for TV watching {ok, except all of the 'House Wives' on Bravo}. Check your on-demand channels if you have them! I have Fitness-on-demand {time warner} and they have lots of GREAT at-home workouts! You can also bust out your favorite or try a new fitness DVD--it's great to workout in the A.C.!

I'd LOVE to know your plans for the rest of the Summer and into the Fall! What are you going to do to get back into gear?

Rev-Up Your Metabolism

SORRY. SO SORRY! I am very behind. I have been gone a lot and my posse is MIA. We are going to re-convene and get some new stuff for ya! This summer has been busy, but it's about time to regain our focus and connect with all of you! My mind is bursting at the seams with ideas, I never seem to run out of them when it comes to fitness! I just need to get my bearings together! We still need to go to the Jazzercise class and WILL GO so stay tuned...

I read an article in Fitness magazine {I HIGHLY recommend this as opposed to US weekly--ha!} and thought it would be a great post! The fact of the matter is, some of us have genetically great metabolisms and some of us have a bit slower ones. The luck of the draw stinks, but experts believe that you CAN boost your metabolism to maximize calorie burn and weight loss potential!
All of the info is from FITNESS Magazine and www.Fitnessmagazine.com so check it out!!!

The M Factor
Metabolism sounds mysterious and complicated, but it's actually pretty simple: It's the amount of energy (aka calories) our bodies need daily. About 70 percent of those calories are used for basic functions, such as breathing and blood circulation, says Rochelle Goldsmith, PhD, director of the Exercise Physiology Lab at Columbia University Medical Center. Another 20 percent is fuel for physical activity, including working out, fidgeting, walking, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat (it's true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That's when you pack on the pounds.
You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. "Some people are genetically programmed to be active; they're naturally restless and use more energy," she says. Those are the lucky high-metabolism types.
Gender also plays a role. "The average man's metabolism is about 10 to 15 percent higher than a woman's," Goldsmith notes. That's mainly because men have more muscle mass than women do, which means they burn more calories. "Muscle does the work to help you move, while fat just sits there," says John Porcari, PhD, a FITNESS advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women's bodies are designed to hold on to body fat in case of pregnancy.
The good news is, you can make your metabolism faster, experts say, despite genetics and gender. These are the 10 simple secrets to boosting it big-time.

Part 1: Get Moving!
1. Exercise more often.
Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That's because muscle uses energy even when you're resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.
Your amp-it-up game plan: five workouts a week. "Do three days of aerobic activity and two days of weight lifting," advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.

2. Kick up your cardio.
Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a workout, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to "go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout," Talbott says.
Just pick your cardio carefully. Aim for exercises that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means running is better than cycling. Or try a cardio circuit. "Do a variety of activities -- like running stadium stairs, jumping rope, and squat thrusts -- for two minutes each, aiming for a total of 10 minutes," Olson says. "That will really rock your metabolism."

3. Put some muscle behind it.
Too many women steer clear of weight machines, fearing that they'll bulk up. Or they work only their legs and skip their arms. Don't make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says. Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.

Part 2: Eat Your Way Slim
4. Don't skip meals.
We know you're superbusy, but make sure you grab lunch. "Simply chewing, digesting and absorbing food kicks your metabolism into gear," says Jim White, RD, a national spokesperson for the American Dietetic Association.
"The more frequently you eat, the more often it revs up." Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. "Your body switches into starvation mode and your system slows down to conserve energy," White explains. Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.

5. Fill up on smart foods.
Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of New York and a coauthor of Nutrition for Life. Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner. Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.
While you're at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas. Munch a food high in fiber three hours before your workout and you'll also burn extra fat, a study at the University of Nottingham in England found. Sipping java can also help. "Caffeine stimulates the production of adrenaline, which speeds up the metabolism," White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.

6. Eat breakfast.
It will switch your metabolism from idle to high speed. That's because your level of cortisol, a hormone that helps you use calories to build muscle, is highest just before you get up in the morning. When you eat an a.m. meal, your body is primed to turn those calories into muscle pronto -- the only time during the day this happens. Take advantage of the natural torching process by having a healthy breakfast of scrambled eggs, low-fat turkey bacon, and a piece of whole-grain toast.

Part 3: Small Changes, Big Results
7. Get off your butt.
Sitting too much -- at the computer at work, at home in front of the TV -- slows your metabolism, even if you're exercising regularly. An easy fix is to stretch, stroll, and fidget throughout the day. That's what scientists call NEAT, or nonexercise activity thermogenesis, and it can boost your burn and help you drop weight, says James Levine, MD, PhD, professor of medicine at the Mayo Clinic in Rochester, Minnesota, and author of Move a Little, Lose a Lot. The proof: In a study of lean volunteers who were fed extra calories, those who paced frequently, for example, maintained their weight, while the people who did no additional walking got chubbier. If you take advantage of every opportunity to walk and climb stairs, it can make a big difference. "A woman who needs to lose weight would have to burn about 190 to 200 extra calories a day to lose 10 percent of her body weight, which you can do by increasing your overall activity level," Goldsmith says. "Try striding around your house or office when you're on the phone, standing up at your desk whenever you can, and walking to your coworker's cube instead of e-mailing her."

8. Go to bed earlier.
Deprive yourself of sleep and your body starts to respond as if it were under siege. "When you get two hours less shut-eye than you normally do, your system becomes stressed and produces about 50 percent more cortisol," Talbott says. "That in turn triggers your appetite."
At the same time, lack of zzz's throws the body's hunger hormones leptin and ghrelin out of whack, making you more likely to overeat. Skimp on pillow time for too long and you could be facing a serious weight problem, says Michael Breus, PhD, author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health. In a 16-year study of sleep-deprived women published in the American Journal of Epidemiology, researchers found that those who slept seven to eight hours a night had the lowest risk for major weight gain, while women who got six hours a night were 12 percent more likely to pile on a significant number of pounds, and those who logged five hours or less were 32 percent more likely to gain weight.

9. Schedule a nighttime workout.
Do a 20- to 30-minute moderate-intensity cardio routine before you hit the hay to keep your metabolism humming all night, Porcari says. The average woman's metabolic rate naturally decreases by about 15 percent while she sleeps, but an end-of-day sweat session will make the drop closer to 5 percent, he explains. So take the dog for an evening walk or go for a bike ride with your family after dinner. And don't worry that the activity will keep you awake: As long as you exercise at least two and a half hours before lights out, you should be able to drift off with no problem, Breus says.

10. Check your meds.
Some of the most dramatic metabolic dips occur when women start taking birth control pills and widely prescribed antidepressants known as serotonin reuptake inhibitors, or SSRIs. "These drugs commonly slow the metabolism because they affect the functioning of the thyroid gland, which regulates how our bodies use energy," says Kent Holtorf, MD, a thyroidologist and the founder of the National Academy of Hypothyroidism. Depo-Provera, a contraceptive that's injected every three months, seems to cause the most weight gain. "It's high in the hormone progestin, which stimulates insulin secretion, leading to increased appetite and a lowered metabolism," Dr. Holtorf explains. "It also signals the body to store fat." (Oral contraceptives, which contain less progestin, aren't as problematic.) If you've recently started taking any new medication and the scale is inching upward, ask your doc if there's an alternative treatment that is less likely to cause weight gain.

Jazzercise Comeback??

I wanna know...does anyone out there among our few readers Jazzercise??? There is a studio where I live and I am trying to fanagle a couple of the Junkies to come with me to try it {neither of which have given me a green light}! Maybe it's because it used to look like this... ...the quintesential 80's mom workout? I remember my mama doing it when I was about 4.

Supposedly, it is revamped. My young cousin-in-law asked me about it the other day. She said a lot of people in the Austin area are doing it. They even have Cheryl Burke of DWTS as a sponsor.

Well, heck, if everybody's doin' it--I shoud do it to! As always, I am up for a challenge, so I think I will drag my Junkies up to the studio and see what's it about! We will be posting a review after we visit! I am wondering if I should bust the leg warmers out...or at least tease my bangs a bit.

What Are You Holding Back?

Sometimes when we are going thru something emotional, we need a place of solice. I feel that when I work out. It's one of the only times in my day where I can pray, take everything in and let loose. Infact, today about 2 miles into my early morning run, I was listening to a slow love song of all things, and just burst into tears. They were tears of gratitude and thanks. I was thanking God for my husband. Thinking on what a gift he is to me. I know it is a little corny, but my mind was totally free and clear and just in the moment. I was letting it all out! I can't imagine what people driving by must've thought--they probably thought I had pulled a muscle!

In my classes I see that a lot. Just people holding back. Worrying about what they look like. Worrying about if they are doing it right. Thinking about other things. Let the worry go! Put your full self out there for the hour you are working out! Work to the max. Work to the point of exhilaration! I'm not saying you have to cry like me, but put it all on the line! I think you would see a difference in your performance and outcome!

By the way, I was listening to Ben Folds Five's "The Luckiest" when I had my emotional bit.

Move of the Week

PLANK WALK

What you need:
2 paper plates {or gliders if you have them handy}
A clear path to move forward and back

Start by getting on your knees and placing the feet on the gliders. Slowly walk out to a yoga plank. Using your arms, walk forward 10 steps, then back 10 steps. Repeat 3 times. Rest and repeat 3 more. Burn!

P90X--Approve!

Ok, I want to give you a limited review of P90X. P90X is a muscle confusion system of 12 different workouts. Muscle confusion is basically a training thought of introducing many different moves so that your body does not plateau. A fun fact about P90X is that it is the most profitable infomercial product of all time! My bro-in-law and his wife have been doing it for almost 3 months. They let B and I borrow a couple of the workouts {the Ply-O and Core Synergystics} to try out. I loved both workouts. They were challenging and creative. The Core Synergystics was a huge challenge for me and probably would be to most women who have given birth in the past couple of years! I also like their diet plan. Some people follow and some don't. B&K do the diet and you actually eat a lot. You eat a ton of fruits and vegetables. It's really just an amped up way of healthy eating. Probably best to follow it too, especially if you have a hard time eating healthy, it will teach you and ,of course, healthy eating makes your body get ultimate results!

Overall, from what I saw, it gets a thumbs up! Like I said, I did not do the whole thing. I watched B do the yoga {heehee} and it was also really great and intense.

PROS:
--I have never heard/seen anyone who did not get results from the workouts!
--In-home convenience
--Great diet plan
--Workouts are easy to follow and show modifications for all levels.
--Great workout that allows you to chart your progress {i.e. were not able to do any pull ups first day, at the end, you could do 5 pull-ups, etc.}
--GREAT GREAT GREAT workout to do alongside the ol' ball and chain!!

CONS:
--I felt it is very male-oriented. If I was a beginner fitness level and not married, I am not sure I could see myself wanting to do P90X at home. I would probably rather do Turbo Jam or ChaLEAN extreme {which is sort of a P90X for women}.
--I still don't like home workouts. I am very gym-oriented.
--Tony Horton {the creator/trainer}, is a GENIUS. However, he is not on beat with the music! HA! That is a trivial thing to some of you, but as an instructor who uses music to cue, it drives me bonkers!
--Since it is has a specific time frame in which you finish, it is hard to know what you would do next after the 90 days. There is a maintenance plan, but honestly, I am not sure what all that entails.

I would love to hear your thoughts! I might remind you, that I did not complete the entire program. I am just reviewing what I know from doing a few sessions and reading about the plan! I say, if you are needing another home program, it is a great one to check into! Especially if you want the hubby to get in shape with ya!!

Waiting For My Time

When the boys and I walked in the garage door after finishing my boot camp class at the YMCA, Creighton lifted his wrist to me and out of the blue, asked, "Mom, how many calories does my "watch" say I burned?" You can tell I must spend a bit of time focused on watching those calories and my heart rate numbers change on this watch on my wrist! My three and a half year old thinks his child-care name band from the Y records the same data. Exactly the perspective I need on this weight loss journey...one from an innocent, precious child!

I am now nine months postpartum. I know it took me nine months to put on my forty pounds and I shouldn't assume anything less than nine months to get the weight off my body. I am still not in my pre preggo clothes. I am still frustrated and disappointed some days that I don't weigh a certain number, especially as sweet Griffin's first birthday draws closer and closer.

My hubby graciously purchased the Polar for me a few weeks ago and I'll be honest, the watch has really changed how I work out. My entire view of my workout has been altered based on the simple fact that I can set and maintain a goal fit for myself. More importantly, I can watch that occur from the convenience of my wrist. I never realized how much I need to know and understand my own body. The way I function before and during and after a workout. The way I function differently than those who also work out with me and around me. I didn't know my resting heart rate. I didn't know I could burn hundreds of calories in a relatively short amount of time. I didn't know working out of my zone could and would change my style of workout or the amount of effort I am required to exert. I just didn't know how it could change my life.

This whole post baby weight loss journey has changed my life. It's changed me.

When Griffin was twelve weeks old, I returned to the gym. On my own terms, I was going about three or four days a week, doing things I thought should be helping me drop the weight. Treadmill, Elliptical, Biking. I would work out my forty-five minutes, burn a few hundred calories, head home, tired, a bit sweaty and ready to eat dinner. For months and months, the number on my scale read the exact same number. I'll be honest, I was quite frustrated about the fact that everything I was doing was not producing obvious results. I continued to press on. I watched others around me, having babies after me, zipping up their skinny jeans as I still put on my maternity ones. {Note to all: Do not compare yourself with others! Set personal weight and exercise goals based on you- anything different is not healthy and can cause even more mental anguish! And though it's so difficult in times such as this, be happy with who God has created YOU to be, not your friends, your neighbors, your family.}

I realized I was basically waisting my time. I wasn't doing the kinds of exercises that would help me with my weight loss journey. I needed to step it up! Maybe you're in a rut and need some "step it up" kinds of workouts. Let me know and I'll share the ones Nicki created for me.

I've been working out consistently for about two months now, maybe a bit longer. I go almost every, single week day, with an occasional weekend workout, between five to six o'clock in the morning. Determined to get up and get the day started doing something I often times dread, but feel rewarded and energized afterwards.

Then, Easter came and I became even more overwhelmed about my image. How could working out not help me drop these pounds? I decided to start my healthy {or healthier} eating lifestyle. We dropped ground beef for ground turkey, we eat cereal and sandwiches rather than pizza and Mexican food, I do not allow any desserts to touch my lips. I was sure the weight would eventually come off. I'm working out and eating "right." My husband has long reached his goal weight. I'm still sitting on the exact same numbers.

I'm stepping out of my comfort zone. I'm going to body shaping two days a week followed by 20-30 minutes of cardio, boot camp one day followed by my own cardio routine of sorts, some additional work outs with my Junkie{s}, and a here and there video of sorts.

I've altered my workout. I started monitoring my heart rate. I started studying how many calories I burn each day during my workout, pushing myself to burn more and more each time. I'm starting to really sweat.

Just last week (ironically, after eating my first chocolate chip cookie in months), I finally lost 1-2 pounds!!! Not ideally what I would want, but I feel better knowing how hard I'm working to achieve these goals I've set for myself and one day, the weight will have to come off. Right?

I'm learning, it just takes time! For me, it takes more time. That may be the case for you too.

However, watch out!

When it's time for my body {and yours} to drop these additional pounds, I'll {we'll} be so, so ready!

Until then, I just look at my 23.4lb baby boy and have no choice but to smile knowing he was so worth all this extra weight! And I'll continue to wait! Loosing each and every pound {and hopefully inch} the hard way. The workout, healthy eating way. The way that's also creating healthy habits for me, my hubby and my boys. That, I'm for sure proud of and dare I say, I am even loving my work outs!

For all of you also struggling to see the weight come off, hang in there! It could also be for you, that it just takes {more} time!

New Beginnings!

Well, I am now the pregnant cardio junkie! Yes, my second baby is due November 5, and we are thrilled! However, this has really changed my workout schedule. Dealing with TONS of morning sickness and exhaustion has really put a damper on my early morning workouts. Also, I went through a miscarriage earlier this year, so when I found out I was pregnant again, I was terrified to workout. I was so afraid I was going to do something that would harm the baby. After talking with Nicki, she calmed my fears and told me that I just needed to do what felt comfortable to me.(check out her previous pregnancy post)

I have decided to take my workout intensity down which means I have stopped my favorite class...turbo kickboxing :( I have also made a goal to still workout 4-5 times a week doing light cardio on the elliptical, treadmill, and bike, and also trying to get up for the 5:30AM body shaping class when I can. Yesterday was my first day back at the Y, and it felt wonderful! I did 30 minutes on the elliptical doing sport intervals and 15 minutes walking on the treadmill on an incline of 7.

If you are pregnant, do what you feel is best for your body! If you can maintain that intensity for a while, then go for it! If you want to take it down a notch, that's great, too! Even just walking in your neighborhood is good for your baby! So, here's to my new beginning! I will keep you updated on how my workouts continue throughout the pregnancy.

Recovery Heart Rate

I was TRYING to tell fellow 'junkie', Kimbo, all about Resting heart rates this morning and how they correlate with your fitness level and weight loss. Seems so complicated. All I know is my heart heart rate monitor has really changed the way I work out! I went home and researched what a healthy RHR should be. Of course, the answer varies. Mostly what I read is typically the healthier you are/become the lower your RHR will and should be. However, that is not always the case. The best time to check you RHR is right when you get out of bed in the morning to get a more accurate indication {p.s. don't check it at a stressful point like trying to get your children to stop coloring on the kitchen wall}. I read this ACE {American Council on Exercise} answer in case any of you wanted to know what yours may be. I have read articles that say you are "normal" if you are 65-80 beats per minute. Mine is about 58-60. Lance Armstrong's is 32.


I also read that a better indicator of your fitness level could depend on your recovery heart rate. The recovery heart rate is a measurement of how well your heart recovers after exercise. It is measured one minute after exercise and is the rate at which your heart beats drop each minute. People who are very fit will see that their heart rate drops very quckly after exercise. It recovers well. This is a much better measurement of one’s fitness.

Do any of you experts {Lindsey, Marisa}, have any thoughts on this? I would love to know!

I know I harp on and on about this, but I think a Heart rate monitor is SUCH a good idea to have {Mother's Day gift, hint, hint}! I am so fascinated with the science and art of excercise. I should have changed my major earlier. So now, 3 of the 4 junkies have our heart rate monitors and I am so excited about it!

Done with the StairMaster

I wanted to report on here that I am officially never going to use the StairMaster again. Some of you may love it; more power to you! It does not agree with me for some reason. Recently, I really pushed myself and did some walk/run intervals. It was hard, but I felt great. Afterwards, I got on the StairMaster and started stepping. After about 30 seconds, I slowed down the speed. Then I stopped, took a drink of water, and started again. After about a minute of a slower speed, I started feeling nauseous. I kept on thinking it'd go away. It didn't. When my StairMaster hit 3 minutes, I hopped off and headed to the bathroom, thinking I was about to throw up. I thought it must have been the bacon, eggs, and toast I had just eaten that was causing my stomach to be upset. Well, I managed to run outside and shake off the nausea with a little fresh air! A few days later, I was working out in the morning with Nicki. We did a few difficult, but great things. I pushed myself and felt so good about it. Then, we got on the StairMaster. I had just had a breakfast bar this time, so I thought I'd be fine. Well, I began to feel nauseous again! Nicki laughed as I had almost all of my weight resting on the machines! Then I felt it happening. Nicki had me pacing to help it go away, but it didn't. We walked as quickly as we could to the back, stepped outside, and I threw up. We got a good laugh out of it, feeling like we were on a reality fitness show. I don't understand why that machine does that to me!! I am no stranger to intense workouts, but apparently this machine is just too intense for me. :)

Exhilarating

Everyone needs to try this. Wake up just as the sun is peeking in thru the blinds. Throw on your running shoes {even if you are not a runner} and go outside and enjoy a nice jog. Not a walk. A jog. A run. This time of year when it is brisk, not hot, and not cold {or at least in Texas} is my FAVORITE time to have morning runs. They clear my mind. I solve some of the world problems in my head. Enjoy a talk with the Lord. Listen to some fun music and daydream. Try it today. Breathe in the air thru your nose. Even if you don't normally run, try it tomorrow. Run for 10 minutes and walk the other 20 or 30. Push yourself though because, I am telling you, that air feels soooooo good getting into your lungs.
Try it this week while the weather is superb!!!!! Hurry before it gets too hot to enjoy it!

Listen to this:
--My Redeemer Live {Nicole C. Mullen}
--He Reigns {Newsboys}
--Imma Be {Black Eyed Peas}
--Back in Black {AC/DC}

I realize I have a random playlist. I am random though.

Pregnant: Could I? Should I?

I have been wanting to do a pregnancy and working out post for a while now. But it seems a little daunting to write about. It's so complicated. If there is one thing in life that makes you crazy because there are only a few absolutes...it's pregnancy. Every one is different. Every body is different. Every weight gain is different. Every heart rate, heartburn, muscle cramp, bruised pubic bone, aching back, swollen ankles, placenta, etc., etc., etc. is different from woman to woman. Whew. Makes your head spin, huh?

So, let's start here. Can I work out pregnant? Yes. Infact, it's recommended. Here's the thing, did you work out before? If so, you can continue your regimen up to a point. Excercise is good for a lot of things. Read this. One thing you hear from your dr. is generally not to get your heartrate above 140. That is a debatable HR goal. I for one, cannot do much of anything without my HR soaring. When I teach Turbokick {not pregnant}, I am usually at 163 by the time I am done with warm up! I think you have to talk to your dr. and know your own body. I will say, the beauty of pregnancy is knowing that "you know when you know" to stop. I taught and did Turbokick most of both of my pregnancies. I stopped with Tristan at about 28 weeks and with Reese Elaine at about 33 weeks. With REW, I had a bruised pubic bone and knew the knees and kicks were no longer going to work! I stopped jogging at about 26 weeks with her. I was far more cautious with Tristan. I would also recommend weights. Hear me out though, not body building! Body shaping group classes are good. You can modify as you need to. A huge rule of thumb is to NOT START anything you were not previously doing before pregnancy and to modify anything you are usually doing as needed. This worked great for me. Make you to talk to your Dr. though. There are some conditions that you will have to be aware of. Especially the ones that require bedrest.

If you have not been working out, you can most definitely start to! You need to keep your muscles toned, your heart pumping and your blood flow going! Walking is the most recommended exercise! You can really modify it in so many ways! Treadmill or outside, it really doesn't matter. Make sure you have some good shoes! Also, prenatal yoga and swimming are GREAT! I took a water aerobics class 3 days a week after work with my bestie when we were preggo with our first. It was hilarious, but oh my, it felt AMAZING! So, get in the water for sure!!

Things to avoid:
Skiing
Horseback riding
Dance {spins}
Ab work {after 1st trimester}
Skating
Contact sports {basketball, football, soccer}

I love www.FitPregnancy.com for tips and workouts. You can find their magazines in the grocery store. Whew! There is soooo much more to write, but I will keep it simple for now! Questions? Email me at thecardiojunkies@yahoo.com